CrossFit – Tue, Dec 9
General Warm-up
AMRAP 3 Minutes x 6 (6 Rounds for reps)
Machine Calories*
Max Line Facing Burpees in remaining time
Rest 1:30 between rounds
Score is total Burpees
Machine Rotation (twice each)
– 40/32 Calorie Row
– 40/32 Calorie C2 Bike
– 36/28 Calorie Ski
Alternative Machines (if needed)
– 36/28 Calorie Echo/Assault
– 500m Run
Feel: Gas
Pace: Sustain
Target Score: 60+ burpees (10+ per round)
Firebreather Score: 90+ burpees (15+ per round)
Strength (6 Rounds for reps)
6 Sets
10 Neutral Grip DB Bench Press
Rest 2:00
6 Line Facing Burpees
2:00 Row
6 Line Facing Burpees
2:00 C2 Bike
6 Line Facing Burpees
2:00 Ski